If you are a hypochondriac, you are likely familiar with hypochondriac intrusive thoughts. These could look something like:
I just know that my headache is indicative of a brain tumor!
My stomachache is totally stomach cancer.
I’m having a hard time remembering things…oh no, I must have Alzheimer’s!
If you’re anything like us, these thoughts are pesky, bothersome, and just downright annoying. It’s no surprise that you want to take steps towards reducing your hypochondriac intrusive thoughts! But, you should try to stick with effective hypochondriac exercises so you don’t waste your time. Luckily, we’ve got you!
Let’s delve into what the most effective hypochondriac exercise is for overcoming intrusive thoughts:
Hypochondriac Exercise #1: Cognitive behavioral therapy
Cognitive behavioral therapy is a very effective hypochondriac exercise to overcome your intrusive thoughts. This type of therapy helps people to identify and change the negative thinking patterns that contribute to their anxiety. So, what happens when you meet a cognitive behavioral therapist for your first session? Firstly, you will sit down and tell them about the types of intrusive thoughts and fears you have been having. Your therapist or mental health professional will likely ask a bit about your background in order to understand you better. During your cognitive behavioral therapy journey, your therapist or mental health professional may give you homework after your sessions. We know, we know – you probably thought you left homework behind in high school! But, your therapist is doing this so that you can apply what you are learning to real life. Through cognitive behavioral therapy, hypochondriacs can learn to better manage their anxiety and fear. Eventually, the hope is that they can eliminate their intrusive thoughts altogether.
Hypochondriac Exercise #2: Exposure and response prevention
Exposure and response prevention (also known as ERP) is a type of cognitive behavorial therapy that works well for overcoming intrusive thoughts. As a hypochondriac exercise, ERP involves gradually exposing oneself to the thoughts, objects, and situations that trigger their anxiety and then learning to control their response to these triggers. This can be a difficult and daunting task. With the help of a therapist, it is possible to overcome the intrusive thoughts that plague those with hypochondria. ERP works by helping sufferers understand their thoughts are not reality and that they can control their response to them. This understanding can help lessen the fear and anxiety that comes with the intrusive hypochondriac thoughts. This understanding can also allow sufferers to live their lives without the constant worry about their health. Of course, these thoughts will still come up from time to time…but you will be much better prepared to handle them.
Hypochondriac Exercise #3: Relaxation techniques
Relaxation techniques can help to reduce the anxiety and intrusive thoughts associated with hypochondria. There are many different relaxation techniques that can be used, such as deep breathing, progressive muscle relaxation, and visualization. These techniques can be done anywhere, at any time, and don’t require any special equipment. Regular practice of relaxation techniques can help to reduce the severity of hypochondria and make intrusive thoughts less distressing. In addition, relaxation techniques can be used in conjunction with other methods of managing hypochondria, such as cognitive-behavioral therapy.
If you prefer to perform your relaxation techniques with some help, we recommend checking out this article about some relaxation YouTube videos that we find helpful for hypochondria. If you don’t prefer YouTube videos, we would recommend downloading an app like Calm or Headspace that can provide you with guided meditations.
Hypochondriac Exercise #4: Mindfulness
The first step to mindfulness is acknowledging the presence of your hypochondriac intrusive thoughts without judgment. Once you have acknowledged the thoughts, you can begin to observe them without attaching to them. This means that you watch the thoughts as if they were clouds passing through the sky. You don’t try to push the thoughts away or judge them, you simply observe them.
The second step to mindfulness is accepting the thoughts. This doesn’t mean that you believe the thoughts, it simply means that you allow them to be there without resistance. Again, you are not attached to the thoughts, you are simply allowing them to exist.
The third and final step to mindfulness is letting go of your hypochondriac intrusive thoughts. This doesn’t mean that you forget about the thoughts, it simply means that you no longer give those thoughts power over you. You have acknowledged the thoughts, you have observed them, and you have accepted them. Now it is time to let your hypochondriac intrusive thoughts go.
Mindfulness is a powerful tool that can be used to overcome hypochondriac intrusive thoughts. By following the three steps of acknowledgement, acceptance, and letting go, you can take back control of your life and live in the present moment. If you have a hard time doing mindfulness on your own, you could always download a mindfulness app such as Headspace…or, you could practice this with a qualified mental health professional.
Hypochondriac Exercise #5: Coping skills training
One of the most effective ways to overcome hypochondriac intrusive thoughts is to receive training in coping skills. This type of training can help you to identify and manage the thoughts and behaviors that contribute to your hypochondria. It can also provide you with tools to deal with anxiety and stress. Coping skills training can be done through individual or group therapy, and it is often covered by insurance.
Hypochondriac Exercise #6: Support groups
A support group is a great way to share your experiences with others who may be going through similar things. It can be helpful to talk to others who understand what you’re going through and can offer helpful advice about how to overcome your hypochondriac intrusive thoughts. There are many online support groups available, as well as in-person groups. You can search for a group that meets in your area or online. Overall, support groups are a great hypochondriac exercise for overcoming your intrusive thoughts.
Hypochondriac Exercise #7: Medication
While there are many ways to deal with and overcome hypochondriac intrusive thoughts, one additional effective hypochondriac exercise is medication. There are a number of different medications that can be used to help reduce the anxiety and worry that come with these thoughts, and in many cases, they can be very successful. Some of the most commonly prescribed medications for hypochondria are antidepressants, anti-anxiety medication, and beta-blockers. Antidepressants can help to regulate the chemicals in the brain that are responsible for mood and anxiety, while anti-anxiety medication can help to reduce the overall anxiety and worry that come with hypochondria. Beta-blockers can also be helpful in reducing the physical symptoms of anxiety, such as a racing heart or trembling hands. It is important to work with a mental health professional to find the right medication for you, as not all medications will work for everyone. It is also important to be honest with your doctor about any other medications you are taking, as some medications can interact with each other.
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If you are currently experiencing medical concerns, it’s important to talk to a doctor to rule out any underlying medical conditions. HypochondriacHQ does not substitute professional medical advice or consultations with healthcare professionals. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this website.
